You are what you absorb
We’ve all heard the saying, “You are what you eat.” But as a naturopath, I’d argue that’s only part of the story. The real truth is: You are what you absorb! If your body isn’t effectively breaking down and absorbing the nutrients from your food, even the healthiest diet won’t deliver the benefits it should. Nutrient absorption is the foundation of optimal health, fueling our energy, resilience, and ability to heal.
Understanding Digestion: More Than Just Breaking Down Food
Digestion is the essential biological process that transforms the food we eat into usable fuel, supplying energy, aiding growth, and facilitating repair. Digestion is complex and occurs in several stages, with both mechanical and chemical actions working together. Here’s a breakdown:
Mouth: Digestion begins the moment we take a bite. Chewing physically breaks down food, while enzymes in saliva start to break down carbohydrates. This first stage is essential for setting the entire digestive process in motion.
Esophagus: Swallowed food moves down the esophagus via muscular contractions, or peristalsis, to reach the stomach.
Stomach: Here, gastric juices (including hydrochloric acid and enzymes) further break down food, particularly proteins, into smaller, absorbable components.
Small Intestine: Most nutrient absorption happens here. The pancreas and liver release enzymes and bile into the small intestine to break down fats, proteins, and carbohydrates into molecules that can be absorbed into the bloodstream.
Large Intestine: The remaining material moves to the large intestine, where water and minerals are absorbed. Helpful bacteria here also play a role in breaking down certain materials and supporting gut health.
Excretion: Waste is ultimately eliminated, completing the digestive process.
This incredible system ensures that our bodies get what they need from our food. However, without mindful eating habits, the process can be disrupted, leaving us deficient in essential nutrients.
Why Mindfulness is Key to Nutrient Absorption
Even the most nutrient-dense foods won’t benefit you if you’re not absorbing them properly. A key part of enhancing nutrient absorption is engaging the cephalic phase of digestion, which happens before a single bite is taken. This phase, triggered by our senses—sight, smell, and even the anticipation of food—signals to the brain to prepare the digestive system. Our senses activate saliva production, prime the release of digestive enzymes, and stimulate gastric acid, setting the stage for better nutrient absorption.
Personally, I make it a habit to slow down, take a deep breath, and bless my food before I eat. A simple act, yes, but it transforms the experience of eating from a rushed necessity to a mindful practice. By pausing, I can truly appreciate the journey my food has taken, as well as its potential to nourish and heal my body.
A practitioner once taught me the “yogi bow”—a moment to look at my food, appreciate its colors, and inhale its scent. This not only enhances gratitude but stimulates saliva production, which in turn activates the release of gastrin and hydrochloric acid in the stomach. This mindful approach is especially helpful for those who struggle with low stomach acid, which can affect nutrient absorption and lead to digestive issues.
Shifting from “Fight or Flight” to “Rest and Digest”
Stress and distraction can compromise digestion. When we’re in a stressed or “sympathetic” state, our bodies are not primed for digestion. To fully engage in digestion, we need to shift to the parasympathetic nervous system—our body’s “rest and digest” mode. This system allows us to relax, enabling the release of digestive enzymes and acids. Taking deep breaths, minimizing distractions, and embracing a calm state before meals can help activate this restful state, making digestion more effective.
Chewing: The Often-Ignored Key to Digestion
One of the simplest ways to improve nutrient absorption is by chewing our food thoroughly. Our stomach doesn’t have teeth, so our role is to break down food particles before swallowing. Aim to chew each bite 20-30 times to ensure food is well-processed for the stomach and small intestine. Chewing slowly also gives the brain time to signal when you’re full, which can help prevent overeating.
Be mindful, too, of stimulants like coffee and alcohol, as they can impair the lower esophageal sphincter’s function, leading to acid reflux and other digestive issues.
The Takeaway: Nurture Your Digestion, Nourish Your Health
Our bodies are remarkably capable, but they need our support to function at their best. Cultivating mindfulness around eating can transform how we digest and absorb nutrients, impacting our energy, mood, and overall health. So next time you sit down for a meal, take a moment to breathe, savor each bite, and honor the process of digestion. Your body—and your health—will thank you.
